My CrossFit Log

[blackdogdeek]

20150212 -

conditioning:

for time:

100 kettle bell swings 24kg
100 goblet squats 24kg
100 situps

time: 20:46

 

[blackdogdeek]

20150213 -

strength:

3x5 press

max: 125#

conditioning:

5 rounds of:

1 minute max wall balls 20#
1 minute rest
1 minute max power cleans 155#
1 minute rest

totals: 101/37

 

[blackdogdeek]

20150214 -

conditioning:

every minute on the minute for 10 minutes:

3 power snatch 115#

then, 10 minute ascending ladder of:

over the bar burpees
toes to bar

total: 10+3

 

[blackdogdeek]

20150216 -

strength:

1RM front squat

max: 225# (failed 255#)

conditioning:

every minute on the minute for 20 minutes alternating between:

3 thrusters 135#
max double unders

total: 278

 

[blackdogdeek]

20150217 -

conditioning:

5 rounds for time with 25 minute cap:

10 power clean 155#
20 pullup
30 pushup

total: 4+51

 

[blackdogdeek]

20150218 -

strength:

7x3 deadlift

max: 335#

conditioning:

10 minute ascending ladder of:

hand release burpees
hang power snatch 95#

total: 7+8

 

[blackdogdeek]

20150220 -

strength:

7x1 push press

max: 165#

conditioning:

as many rounds as possible in 15 minutes of:

5 overhead squat 95#
7 chin up
9 sit up

total: 8+12

 

[blackdogdeek]

20150221 -

conditioning:

1 power clean 175# every 30 seconds for 10 minutes

then, 5 rounds for time of:

5 deadlift 175#
10 toes to bar
15 box jumps 24"

time: 9:20

 

[blackdogdeek]

20150223 -

strength:

3x5 squat

max: 225#

conditioning:

as many rounds as possible in 15 minutes of:

1 power clean and jerk 155#
5 chin ups
10 air squats

total: 12+2

 

[blackdogdeek]

20150224 -

conditioning:

24 minutes of:

30 seconds max deadlifts 225#
30 seconds rest
30 seconds max wall balls 20#
30 seconds rest

totals: 99/123

 

[blackdogdeek]

20150225 -

strength:

3x5 press

max: 125#

conditioning:

in 18 minutes:

30 power clean 165#

then, in remaining time, as many rounds as possible of:

6 burpees
25 double unders

total: 9

 

[blackdogdeek]

20150226 -

strength:

7x1 snatch

max: 125#

conditioning:

10 minute ascending ladder of:

sumo deadlift high pull 95#
knees to elbows

total: 11+1

 

[HN]

will you be doing the Open wods?

 

[blackdogdeek]

Yes. Our gym will be switching our regular open gym day from Thursdays to Fridays for the duration of the Open in order to allow people to attempt the WOD on that day.

 

[blackdogdeek]

20150227 -

Open WOD 15.1:

as many rounds as possible in 9 minutes of:

15 toes to bar
10 deadlift 115#
5 snatch 115#

then, 6 minutes to find 1RM of:

clean and jerk

totals: 3+25 (115); 195#

 

[blackdogdeek]

20150228 -

conditioning:

for time with a 25 minute cap:

100 double unders
50 wallballs 20#
50 kettle bell swings 24kg
50 sit ups
100 double unders
50 wallballs 20#
50 kettle bell swings 24kg
50 sit ups
100 double unders

total: 9 of the second set of sit ups

 

[blackdogdeek]

20150302 -

strength:

5RM deadlift

max: 325#

conditioning:

as many rounds as possible in 20 minutes of:

10 ring dips
10 box jumps 24"
10 sit ups

total: 10

 

[blackdogdeek]

20150303 -

strength:

7x3 front squat

max: 205#

conditioning:

10 minute ascending ladder of:

power clean 155#
burpee

total: 8+3

 

[blackdogdeek]

20150304 -

strength:

7x1 push jerk

max: 195#

conditioning:

5 mins max push press 115#
1 min rest
5 mins max pullups
1 min rest
5 mins max kettle bell swings 24kg

totals: 54;58;71

 

[blackdogdeek]

20150305 -

conditioning:

10 rounds for time of:

5 power snatch 115#
7 toes to bar
35 double unders / 70 singles

time: 24:57

 

[blackdogdeek]

20150306 -

conditioning:

15.2 (scaled)

in 3 minutes:

2 rounds of:

6 overhead squat 65#
6 pullup

in the next 3 minutes:

2 rounds of:

8 overhead squat 65#
8 pullup

continue like this for as long as possible.

total: completed round of 12

 

[blackdogdeek]

20150307 -

conditioning:

every minute on the minute for 10 minutes:

1 hang squat clean thruster 155#

then, 3 rounds for time of:

25 burpee box jumps 24"
25 situps

time: 13:45

 

[blackdogdeek]

20150309 -

strength:

7x1 power clean

max: 185#

conditioning:

as many rounds as possible in 15 minutes of:

3 hang power clean 155#
6 ring dips
30 double unders

total: 8

 

[blackdogdeek]

20150310 -

conditioning:

10 rounds for time of:

10 wall balls 20#
10 box jumps 24"
10 push ups

time: 22:22

 

[blackdogdeek]

20150311 -

strength:

7x3 squat

max: 275#

conditioning:

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

hang muscle snatch 75#
with 5 burpees after each round

time: 7:40